This vibrant and satisfying Spinach, Beet, and Chicken Salad is the perfect choice for a heart-healthy, gluten-free, and diabetic-friendly meal. It features lean chicken breast, nutrient-dense spinach and beets, and a powerful carrot-ginger dressing that keeps it low-calorie and flavorful. With its rich mix of colors, textures, and fiber, this salad is a nutritious option for any lunch or dinner.
Check out more easy chicken meals in our heart healthy chicken recipes collection!
The health benefits of this salad stem from its outstanding balance of lean protein from chicken and chickpeas, healthy fats from avocado and pumpkin seeds, and fiber-rich vegetables like spinach and beets. Unlike many typical salads, this recipe uses a homemade, low-sodium carrot-ginger dressing that ensures the dish supports cardiovascular wellness and healthy blood sugar management.
Yes, this specific recipe is low in saturated fat and high in heart-healthy nutrients like fiber and monounsaturated fats, making it a great component of a daily balanced diet. However, nutritional variety is always recommended for overall health.
The dressing is naturally low in saturated fat and sodium, relying on the vibrant, natural sweetness of roasted carrots, fresh ginger, and orange zest instead of heavy creams or added sugars.
Absolutely. Dice the chicken and beets finely, use slightly less dressing, and serve on a whole-grain pita or whole-wheat bread for a high-fiber, healthy sandwich option.
Yes, these ingredients are nutritionally complementary. Both are excellent sources of key vitamins (A, C, K) and minerals, and combining them enhances the overall antioxidant profile of the salad.
Looking for satisfying dinner options that fit your heart-conscious diet? These chicken-based recipes offer balanced nutrition, lean protein, and reduced sodium to keep your meals flavorful and healthy.
If you love the light, nutrient-rich profile of this beet and chicken salad, try these other fast, healthy meal alternatives. From high-protein soups to low-calorie smoothies, these recipes help support weight management and high-fiber goals.
The tangy carrot-ginger dressing is the secret to this salad's vibrant flavor. It’s simple to make: first, roast the grated carrots until they are soft to bring out their natural sweetness. Then, blend the roasted carrots with a touch of olive oil, rice vinegar, fresh ginger, water, and orange zest. This process yields a low-calorie, naturally sweet and savory vinaigrette that ties all the bold flavors together.
Recipe yields 4 servings
Make the dressing: Preheat oven to 400°. On a baking sheet, arrange the grated carrots. Roast for 15 minutes, or until the carrots are soft. In a blender, add the roasted carrots, water, 1/4 cup olive oil, rice vinegar, ginger, orange zest and salt. Blend until smooth. Cover and chill.
Prepare the salad: In a large bowl, toss the spinach with the lemon juice and 1/2 teaspoon olive oil. Add the chickpeas, carrot, beet, chicken, half of the cubed avocado, pumpkin seeds and black pepper to taste, and toss.
Drizzle half of the dressing over the salad and toss. Top with the remaining avocado, the remaining half of the dressing and the sesame seeds. Season with the salt and black pepper to taste.
This salad is best served immediately after tossing with the dressing to keep the arugula/spinach crisp. Store any leftover components (chicken, chickpeas, dressing) separately for up to 3 days in the refrigerator. We recommend adding the avocado and dressing just before consuming to prevent browning and wilting.
For Chickpeas: You can substitute the chickpeas with cannellini beans or white kidney beans for similar protein and fiber content.
For a Flavor and Texture Twist: Replace the toasted pumpkin seeds with a small amount of crumbled low-fat feta or goat cheese to introduce a sharp, creamy texture, ensuring the added ingredient fits your personal dietary requirements.